485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/30/17

November 29, 2017

 

 

Intermediate

Strength:

Every 90 seconds for 6 rounds –

4 Max height box jumps

Muscular Endurance:

16 Turkish get ups

Metabolic Conditioning:

8 Rounds –

6 Hang power clean

7 Inverted rows

8 Toes to bar

Beginner

Strength:

Every 90 seconds for 6 rounds –

4 Max height box jumps

Muscular Endurance:

30 Half turkish get ups

Metabolic Conditioning:

8 Rounds –

6 Hang muscle clean

7 Inverted rows

8 Knees to bar

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